BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (135/95) (OR Moderate) 12 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Row 10 Seated DBPress 12 Hammer Curls (Both arms at the same time) 20/15 Calorie Ski 10 DB Weighted Sit-Ups 12 Flutter Kicks (R+L = 1 rep) PERFORMANCE Metcon (Time) Vested Easter Sunday: 5 rounds for time: Weight: 115/75 lbs 12 deadlifts 9 hang power cleans 6 push jerks 400 meter runRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 20 Rounds 3 Power Snatch (115/75) 6 C2B 12/10 Calorie RowTARGET SCORE: Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 O.H.S @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 O.H.S @ 6/10 RPE 3 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7/10 RPE 2 Snatch Grip Push Press + 1 O.H.S @ 7.5/10 RPE Snatch Balance 5 Snatch Balance @ 5/10 RPE 4 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 6/10 RPE 2 Snatch Balance @ 6.5/10 RPE 1 Snatch Balance @ 7/10 RPE Snatch Grip Overhead Hold :30 Snatch Grip Overhead Hold :30 Snatch Grip Overhead Hold :30 Snatch Grip Overhead Hold :30 Snatch Grip Overhead HoldRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Odd Minute: 12 DB RDL (6R/6L) Even Minute: 10 – 15 V-Ups Metcon (AMRAP – Reps) 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBs Rest :30 2:00 Max Calorie Bike Rest :30 2:00 DB Deadlifts in unbroken sets of 5+ Rest :30 2:00 Max Lateral Burpees Over DBs Rest :30 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBsScore is total reps combined. PERFORMANCE Deadlift Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 20 Calorie Row Minute 2: 3 – 5 Wall Walks Minute 3: 200m Run Minute 4: 10 – 15 KB Front Squats Minute 5: RestRead more